Potassium is a mineral found naturally in many foods. It has many functions in the body such as:
Knowing the potassium content of foods can help you make choices that fit your needs. Use the tables below to learn how much potassium to aim for each day and find out the amount of potassium in different foods. You can also look at the Nutrition Facts table on packaged foods.
Aim for the following amounts of potassium each day:
| Age (years) | Male | Female |
|---|---|---|
| 1 to 3 | 2,000 mg | 2,000 mg |
| 4 to 8 | 2,300 mg | 2,300 mg |
| 9 to 13 | 2,500 mg | 2,300 mg |
| 14 to 18 | 3,000 mg | 2,300 mg |
| 19+ | 3,400 mg | 2,600 mg |
| 19+ during pregnancy | -- | 2,900 mg |
| 19+ during lactation | -- | 2,800 mg |
mg = milligrams
If you have kidney disease or take certain medications, you may need to limit the amount or type of potassium you eat. Speak to your health care provider for advice about potassium.
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Durian | 125 mL (1/2 cup) | 560 |
| Sapote | 1/2 fruit | 511 |
| Date, medjool | 3 pitted fruits | 501 |
| Passion fruit | 125 mL (1/2 cup) | 434 |
| Banana | 1 medium | 422 |
| Jackfruit | 125 mL (1/2 cup) | 391 |
| Plantain | 125 mL (1/2 cup) | 390 |
| Guava | 125 mL (1/2 cup) | 364 |
| Peach, fresh | 1 medium | 285 |
| Fig | 3 small fruits | 279 |
| Papaya | 1/2 fruit | 278 |
| Raisins | 60 mL (1/4 cup) | 275 |
| Nectarine | 1 fruit | 273 |
| Apricots | 3 fruits | 272 |
| Persimmon | 1 fruit | 270 |
| Apricots, dried | 6 halves | 244 |
| Orange | 1 medium | 237 |
| Cantaloupe | 125 mL (1/2 cup) | 226 |
| Pomegranate, seeds | 125 mL (1/2 cup) | 217 |
| Kiwifruit | 1 medium | 215 |
| Prunes | 3 | 209 |
| Pear | 1 medium | 206 |
| Honeydew melon | 125 mL (1/2 cup) | 205 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Apple | 1 medium | 195 |
| Grapes | 20 | 187 |
| Cherries, sweet | 10 fruit | 182 |
| Quince | 1 fruit | 181 |
| Kumquat | 5 fruits | 177 |
| Mango | ½ fruit | 174 |
| Lychee (litchi) | 125 mL (½ cup) | 172 |
| Peaches, canned | 125 mL (½ cup) | 169 |
| Grapefruit, pink or red | ½ fruit | 166 |
| Pineapple, canned | 125 mL (½ cup) | 160 |
| Strawberries | 125 mL (½ cup) | 134 |
| Clementine | 1 fruit | 131 |
| Pears, canned, halves | 125 mL (½ cup) | 126 |
| Blackberries | 125 mL (½ cup) | 123 |
| Fruit cocktail, canned | 125 mL (½ cup) | 119 |
| Plums | 1 fruit | 104 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Applesauce | 125 mL (½ cup) | 95 |
| Pineapple | 125 mL (½ cup) | 95 |
| Watermelon | 125 mL (½ cup) | 90 |
| Rhubarb, frozen | 125 mL (½ cup) | 78 |
| Blueberries | 125 mL (½ cup) | 59 |
| Mangosteen, canned | 125 mL (½ cup) | 50 |
| Cranberries | 125 mL (½ cup) | 43 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Potato, baked | 1 medium | 941 |
| Tomato paste, canned | 60 mL (¼ cup) | 707 |
| Beet greens, boiled | 125 mL (½ cup) | 692 |
| Sweet potato, baked | 1 medium | 542 |
| Swiss chard, boiled | 125 mL (½ cup) | 508 |
| Avocado | ½ whole | 487 |
| Yam, boiled | 125 mL (½ cup) | 481 |
| Potato, mashed with 2% milk | 125 mL (½ cup) | 398 |
| Tomato sauce, canned | 125 mL (½ cup) | 384 |
| Cabbage, bok choy, boiled, | 125 mL (½ cup) | 333 |
| Spinach, frozen, boiled | 125 mL (½ cup) | 303 |
| Parsnips, boiled | 125 mL (½ cup) | 302 |
| Tomato | 1 medium | 292 |
| Beets, boiled, drained | 125 mL (½ cup) | 274 |
| Pumpkin, canned | 125 mL (½ cup) | 267 |
| Brussels sprouts, boiled | 4 | 266 |
| Squash, winter, baked | 125 mL (½ cup) | 261 |
| Artichoke hearts, boiled | 125 mL (½ cup) | 254 |
| Vegetable juice cocktail, canned | 125 mL (½ cup) | 247 |
| Carrots | 1 large | 230 |
| Celery, cooked | 125 mL (½ cup) | 225 |
| Corn, boiled | 1 medium ear | 225 |
| Daikon, boiled | 125 mL (½ cup) | 221 |
| Asparagus, boiled | 6 spears | 202 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Squash, summer, boiled | 125 mL (½ cup) | 183 |
| Spinach, raw | 250 mL (1 cup) | 177 |
| Seaweed (dulse, nori), dried | 125 mL (½ cup) | 176 |
| Celery | 125 mL (½ cup) | 165 |
| Mushrooms, white | 125 mL (½ cup) | 161 |
| Broccoli | 125 mL (½ cup) | 147 |
| Lettuce, romaine | 250 mL (1 cup) | 146 |
| Turnip, boiled | 125 mL (½ cup) | 146 |
| Nappa cabbage (suey choy, Chinese cabbage), boiled | 125 mL (½ cup) | 141 |
| Daikon | 125 mL (½ cup) | 139 |
| Pepper, green, sweet | 125 mL (½ cup) | 138 |
| Sauerkraut, canned | 125 mL (½ cup) | 128 |
| Onion | 125 mL (½ cup) | 123 |
| Beans, snap (Italian, green or yellow (wax) | 125 mL (½ cup) | 123 |
| Gai Lan (Chinese broccoli/kale), boiled | 125 mL (½ cup) | 121 |
| Okra, boiled | 125 mL (½ cup) | 114 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Squash, spaghetti, boiled | 125 mL (½ cup) | 96 |
| Peas, green, frozen, boiled | 125 mL (½ cup) | 93 |
| Cabbage, bok choy | 125 mL (½ cup) | 93 |
| Cauliflower, boiled | 125 mL (½ cup) | 93 |
| Cucumber | 125 mL (½ cup) | 92 |
| Bean sprouts | 125 mL (½ cup) | 82 |
| Lettuce, iceberg | 250 mL (1 cup) | 82 |
| Jicama (yam bean), boiled | 125 mL (½ cup) | 74 |
| Eggplant, cooked | 125 mL (½ cup) | 64 |
| Watercress | 125 mL (½ cup) | 60 |
| Arugula (rocket), raw | 125 mL (½ cup) | 39 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Bran cereal, flakes | 250 mL (1 cup) | 320 |
| Quinoa, cooked | 125 mL (½ cup) | 168 |
| Oat bran cereal, cooked | 175 ml (¾ cup) | 160 |
| Oatmeal, large flake, cooked | 175 mL (¾ cup) | 143 |
| Oatmeal, instant, cooked | 1 package | 129 |
| Rice, brown, cooked | 125 mL (½ cup) | 81 |
| Bread, whole wheat whole grain | 1 slice | 71 |
| Pasta, spaghetti, cooked | 125 mL (½ cup) | 33 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Malted milk or Ovaltine® made with milk | 250 mL (1 cup) | 576 |
| Chocolate milk, 1% M.F. | 250 mL (1 cup) | 449 |
| Milk or buttermilk, 1% M.F. | 250 mL (1 cup) | 393 |
| Yogurt, plain or fruit flavoured 1% M.F. | 175 mL (¾ cup) | 333 |
| Cottage cheese, 1% M.F. | 125 mL (½ cup) | 103 |
| Cheese, cheddar, diced | 125 mL (½ cup) | 53 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Lentils, cooked | 175 mL (3/4 cup) | 540 |
| Beans, kidney, navy, black or Pinto, cooked | 175 mL (3/4 cup) | 514 |
| Baked beans, canned, plain or vegetarian | 175 mL (3/4 cup) | 421 |
| Chickpea flour (besan) | 125 mL (1/2 cup) | 411 |
| Soy beverage, fortified | 250 mL (1 cup) | 380 |
| Beans, fava or chickpeas, cooked | 175 mL (3/4 cup) | 345 |
| Tofu, soft, firm, extra firm | 150 g (3/4 cup) | 182 to 222 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Pumpkin and squash seed kernels, roasted | 60 mL (1/4 cup) | 454 |
| Hemp seeds, hulled | 60 mL (1/4 cup) | 448 |
| Almonds, dry roasted | 60 mL (1/4 cup) | 250 |
| Peanuts, dry roasted | 60 mL (1/4 cup) | 235 |
| Peanut butter, natural | 30 mL (2 Tbsp) | 207 |
| Cashew nuts, dry roasted | 60 mL (1/4 cup) | 196 |
| Sesame seeds, dried and shelled | 60 mL (1/4 cup) | 141 |
| Walnuts, chopped | 60 mL (1/4 cup) | 131 |
| Pecan, dry roasted | 60 mL (1/4 cup) | 118 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Halibut, baked | 75 g (2½ oz) | 396 |
| Salmon, baked | 75 g (2½ oz) | 361 |
| Trout, baked | 75 g (2½ oz) | 347 |
| Pork, cooked | 75 g (2½ oz) | 292 |
| Turkey, light meat, cooked | 75 g (2½ oz) | 265 |
| Lamb, cooked | 75 g (2½ oz) | 264 |
| Beef, steak or roast, cooked | 75 g (2½ oz) | 206 |
| Turkey, dark meat, cooked | 75 g (2½ oz) | 212 |
| Tuna, light, canned | 75 g (2½ oz) | 134 |
| Chicken | 75 g (2½ oz) | 134 |
| Egg, large | 1 | 57 |
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Salt substitute, potassium based* | 1.2g (¼ tsp) | 610 to 651 |
| Chocolate (45 to 59% solids) | 100 g | 559 |
| Molasses, blackstrap | 15 mL (1 Tbsp) | 518 |
| Almond beverage, fortified, vanilla | 250 mL (1 cup) | 375 |
| Canned beef soup, low sodium | 250 mL (1 cup) | 371 |
| Molasses, fancy | 15 mL (1 Tbsp) | 311 |
| Worcestershire sauce | 15 mL (1 Tbsp) | 138 |
| Coffee, brewed | 250 mL (1 cup) | 123 |
| Tea, brewed | 250 mL (1 cup) | 93 |
| Rice beverage, fortified | 250 mL (1 cup) | 70 |
| Soy sauce, regular, tamari or shoyu | 15 mL (1 Tbsp) | 39 to 82 |
| Maple syrup | 15 mL (1 Tbsp) | 45 |
Source: Government of Canada Canadian Nutrient File
*Many salt substitutes are high in potassium. Check with your health care provider to see they are a suitable choice for you.
